Pulley Reverse Fly

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The pulley reverse fly is an effective exercise for targeting the upper back muscles.

By using the pulley system, it allows for a controlled and isolated movement.

This exercise primarily engages the rhomboids, trapezius, and rear deltoid muscles.

While it may also work the biceps and shoulders, the pulley’s main role is to engage the upper back.

Stand facing the pulley machine with your feet shoulder-width apart.
Hold the handles of the pulley machine with a pronated grip (palms facing down), and extend your arms straight in front of you.
Engage your core and keep your back straight as you step back to create tension on the cables.
Keeping your arms straight, exhale and squeeze your shoulder blades together as you pull the handles out to the sides, away from your body.
Pause for a moment at the fully contracted position, feeling the squeeze in your shoulder blades.
Inhale and slowly return to the starting position, with your arms extended in front of you.
Repeat the movement for the desired number of repetitions.

Focus on maintaining proper posture throughout the exercise. Stand tall with your feet shoulder-width apart, knees slightly bent, and core engaged. Keep your shoulders down and back, and avoid hunching forward.
Start with a light weight and gradually increase the resistance as you become more comfortable with the movement. This will allow you to maintain control and prevent any unnecessary strain on your upper back muscles.
Imagine squeezing your shoulder blades together as you pull the handles apart. This will help you engage your upper back muscles more effectively and maximize the benefits of the exercise.
Control the movement and avoid using momentum to swing the handles. Slowly pull the handles apart, feeling the tension in your upper back muscles, and then slowly return to the starting position. Focus on the mind-muscle connection to really target the intended muscles.
Don’t forget to breathe! Inhale as you pull the handles apart and exhale as you return to the starting position. Breathing properly will help you maintain focus, oxygenate your muscles, and enhance your overall performance.